February's issue of MD magazine outlines Evan Centopani's current off-season supplement program. Here's the breakdown:
Animal Pak
Animal Omega
Animal Nitro
Universal Iso Whey
Universal Torrent
Simple, basic, effective. I'm a personal fan of Iso Whey. Aside from the typical flavors of chocolate/vanilla/strawberry, they also have tropical punch and lemonade chiller. I love tropical punch myself. And Green Apple Avalanche is by far the best tasting supplement I've ever had. Best of all, these products get the job done; plain and simple.
Just wondering Evan, if this is your off-season supplement program, what does your cutting supplement program look like. Is it much the same except for maybe cutting out torrent or do you add in extra supps like cuts, EEAs, BCAAs etc...?
"Just pick up some F**king weight, and just move it." - Ox
5x5 workout specialist - feel free to ask any questions, or help with program set-ups.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Big fan here.. I've been following your progress since you first joined animal pak. Let me say that there's no guy out there whose success I could be happier for than you man. Not only is your dedication to the sport inspiring, but how humble you are and how much you give back to the community is outstanding.
Anyway, I'm gonna start tweaking my diet to add more calories. My age is 21, my weight is 215, my height is 6'0. I checked a calorie calculator, and found that to gain muscle I need to hit about 4500+ calories (around 500-1000 more than my minimum). My current diet looks like this (the calorie counts are for the entire meal):
Breakfast:
8 Eggs – 4 whole and 4 whites 1000 cals
Cup of oatmeal (mix with fruit or use low sugar packs)
w/ two tbsp pb
Mid morning:
Protein shake (1 1/2 scoop) mix w/ ½ cup 600 cals
Oats + yogurt and fruit water
Lunch
8 oz chicken breast w/ 2 cups of brown rice, 1 cup vegetables 850 cals
drizzled with 2 tbsp evoo
Afternoon
Protein shake (1 1/2 scoop) mix w/ 600 cals
½ cup oats, fruit and yogurt
Dinner
8 oz chicken breast w/ 2 cups of brown rice, 1 cup vegetables 850
drizzled with 2 tbsp evoo
Total Calories 4100
Two questions: first off, do you think my diet is good and if not what changes would you make? Second, I have a 400 calorie deficit. Should I add another shake or a protein bar or eat some sort of small meal?
I saw a video of you where you were talking about preparing meals and what to eat and what not to eat from "MD" and i was just curious in general since it showed your pill case, what all do you take?
I've got some Animal Pak in there, Animal omega, extra vitamin e + c, green food capsules, milk thistle, and acidophilus.
I remember reading your article about the apple a day, and how it helped your digestion, and I find it works for my digestion, too, but when I start my cut in March, Rage wants me to cut fruit from my diet, because of the sugar (or, at least he did when I was first working with him and dropped from 283 to 223). Did you do that when you were cutting for the NY Pro? Just curious.
The whole "apple a day" idea entered my mind after I did New York. In the future, I will probably keep that in there even pre-contest. I know there's some sugar but unless you're doing a keto-style diet, it may be possible to keep it in there. The first show I ever prepped for, I had a grapefruit every morning with breakfast and achieved great condition. I guess it's all how you balance it out.
Glad we're on the same team bro.....you can be my bodyguard.
But please, just don't ask me to show you any indoor waterparks in Columbus....
You and I will function as a tag-team...once I begin to feel fatigued after about 10 reps I'll slap your hand and you'll then take the barbell from me and proceed to curl away. As for the waterparks, I can't promise anything. Sometimes I just want to be accompanied to a waterpark by a young strong male bodybuilder...it's normal.
Just wondering Evan, if this is your off-season supplement program, what does your cutting supplement program look like. Is it much the same except for maybe cutting out torrent or do you add in extra supps like cuts, EEAs, BCAAs etc...?
It's the same pre-contest except I cut out the Torrent and on leg and back day I either have a gatorade or a serving of EAA Nitro and I add 20g of glutamine to it. This poast year I did not use any shakes pre-contest although I have used them successfuly in the past. I'm back to using one or two shakes a day in my offseason. When pre-contest comes we'll see. All the whole food gets expensive and it very labor intensive although I feel it works well. Does it work that much better than shakes? I'm still trying to decide. Overall, I think I like the idea of including one or two a day.
Hey ox im about to do my first show what is the best tanner and how should i use it
I've had the best luck using multiple coats of Pro-Tan followed by a coat of quick bronze (also a Pro-Tan product) backstage before going on. Keep in mind, quick bronze has oil in it and you are not supposed to put oil on top of it.
Big fan here.. I've been following your progress since you first joined animal pak. Let me say that there's no guy out there whose success I could be happier for than you man. Not only is your dedication to the sport inspiring, but how humble you are and how much you give back to the community is outstanding.
Anyway, I'm gonna start tweaking my diet to add more calories. My age is 21, my weight is 215, my height is 6'0. I checked a calorie calculator, and found that to gain muscle I need to hit about 4500+ calories (around 500-1000 more than my minimum). My current diet looks like this (the calorie counts are for the entire meal):
Breakfast:
8 Eggs – 4 whole and 4 whites 1000 cals
Cup of oatmeal (mix with fruit or use low sugar packs)
w/ two tbsp pb
Mid morning:
Protein shake (1 1/2 scoop) mix w/ ½ cup 600 cals
Oats + yogurt and fruit water
Lunch
8 oz chicken breast w/ 2 cups of brown rice, 1 cup vegetables 850 cals
drizzled with 2 tbsp evoo
Afternoon
Protein shake (1 1/2 scoop) mix w/ 600 cals
½ cup oats, fruit and yogurt
Dinner
8 oz chicken breast w/ 2 cups of brown rice, 1 cup vegetables 850
drizzled with 2 tbsp evoo
Total Calories 4100
Two questions: first off, do you think my diet is good and if not what changes would you make? Second, I have a 400 calorie deficit. Should I add another shake or a protein bar or eat some sort of small meal?
Thanks for your help bro!
I like the diet. To make up the extra 400 calories I'd add a little more protein powder to those shakes and I'd add some nuts in along with those shakes.
Also I noticed in a recent video you eat nothing but fish...How can you afford to eat that much? lol Wild salmon around here is like $25 a pound.
I also eat eggs, chicken, turkey and red meat on occasion. Fresh fish is definitely pricey but not $25 a pound! I typically pay $9 a pound for what I eat. It get's expensive so I alternate it as a protein source. If I'm ever short on dough I just accompany Big-C to a waterpark and he rewards me handsomely.
As for the waterparks, I can't promise anything. Sometimes I just want to be accompanied to a waterpark by a young strong male bodybuilder...it's normal.
Originally Posted by Ox
If I'm ever short on dough I just accompany Big-C to a waterpark and he rewards me handsomely.
HAHAHAHAHAHAHA I'm dying right now HAHAHAHAHA
Good stuff big man. See you in a few weeks.
"DESIRE DETERMINES DESTINY"
"It's all a fucking waste if you're not eating right... if you're not supplementing right... if you're not taking the proper steps to induce growth post workout you might as well stay home and jerk off." - G Diesel